One of my favorite and very best motivators for working out is music.  

I use my phone, ipad, radio, smart-board, and anything else I can get my hands on to play some tunes while I'm working out.  On this page we will explore timers, tabatas, and 1 song workouts.  

What is a one song workout?  

A one song workout combines various movements or exercises that are repeated throughout the duration of the one song.  I like to combine these workouts into one big workout.  You can find one song workouts on YouTube, online, and there is even an app called One Song Workout.  (Apple)

To check out some 1 song workout compilations, click on the workout mixes tab.  

Some moves require a certain beat or count to do the move rhythmically.  I'd like to create some workout compilations that you can do and just turn on your own music.  

Coming Soon!

New! Check out some 1 song workouts here:  

 Check out the 1 song Plank Cha Cha Slide video!  Looks fun and challenging!  

Or try the Bring Sally Up! Squat Challenge.

Blast off Fitness with GoNoodle/Fresh Start

What is a Tabata?  

From Active.com: (http://www.active.com/fitness/articles/what-is-tabata-training)

Tabata structure:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete eight rounds

It is a 4 minute workout and you complete 8 sets total.  You push yourself as hard as you can for 20 seconds and rest for 10 seconds.  You typically choose 4 exercises to do for each Tabata round.  Sometimes I like to mix up different exercises and include more.  There are a ton of timers online and available as apps.  

Here is one of my favorite free online tabata timers:  http://www.tabatatimer.com/

 

Timers/Tools:  

Tabata Timer:  Can set yourself--http://www.tabatatimer.com/

Countdown/Interval Timer:  Can set yourself and customize-http://www.online-stopwatch.com/interval-timer/

Countdown/Interval Timer Video--30 seconds 8 rounds: https://drive.google.com/file/d/0B4Cyzgz1hzsNS2hUd3BPU3AyOXM/view?usp=sharing

Timer for the following  workouts (30 seconds x 8):  https://drive.google.com/file/d/0B4Cyzgz1hzsNS2hUd3BPU3AyOXM/view?usp=sharing

Pick 4 moves. Repeat until time runs out.  (Every 30 seconds, you move to the next move--no breaks!)

Workout 1:  Done in health class!

Squats

Lunges (Static-Right on 1st set, Left on 2nd set)

Arm circles-(Wide Fwd/Bwd on 1st set, fast and small on 2nd set)

Tricep Dips- (Use a chair, or if in class, balance on desk, place weight on arms, dip down, left up...)

Workout 2:  Done in health class!

Hopx2 each side-(Use arms, hop twice on left, twice on right, big hop in between, butt kick)

Jog

Fast Feet-Shoot-(Football shuffle than jump in the air like your shooting a basketball)

Jog

Workout 3-Done in health class!  (This one needs a bit more space, mats if you have them)

Plank--Full arm or bent elbow

V-sit twist--(Lean back and lift legs in a v-sit, tap side to side)

Plank-tap-Plank and Reach--(Choice-In a full arm plank, alternate tapping shoulder or side to side reach to sky)

Crunch-tap knee-(Bring shoulders off ground and slowly slide your hands up leg and tap knee, repeat)

Workout 4:  (Example)

Squat Jumps

Jumping Jacks

Backward lunges

High Knee Taps.

 

V-sit Abs 1 song workout---Love Myself ( Or any song of your choice!)

Directions-Get your music ready-Switch exercise every 30 second interval-Complete 1-3 sets.  (Beginners start with 1!)

Timer:  30 seconds x 8-no rest between exercises  https://drive.google.com/file/d/0B4Cyzgz1hzsNS2hUd3BPU3AyOXM/view?usp=sharing

Tabata Timer--20 seconds on-10 secondons off (8 cycles)--http://www.tabatatimer.com/

ON My mind--Plank Abs, Legs, arms workout

·     Plank shoulder tap until---

---I don’t understand it and chorus

·        Plank rotate on 1 arm and reach to sky with other arm-alternating sides-4

Slow part----

·       
Walk up and down (on hands-downward dog)

·        Bring knee to abs-crunch-alternating sides (still in plank)—2-8 counts

·       
Upward dog stretch—8 count—go back down--repeat

 

 

 

Plyometrics--Can’t Hold Us

·        Jog -Dbl step-2 8 counts

·        Hop right 2 jump (ski) left 2-repeat—2 8 counts

·        2 foot jump- Jump rope or side to side-2 8 counts

·        Butt kick-2 8 counts

·        High knee-or knee slices-2 8 counts

·        Repeat

 

·        (Alternative move knee slices—bring knee up and press down with hands)